by get lifted | Apr 18, 2016 | wod
Warmup 400 m run with pvc 1 min passover 1 min dead hang 45 sec passover 45 sec dead hang 30 sec passover 30 sec dead hang empty bar 1 min overhead hold (lock out) -load weight for workout @135/75+ metcon 6 rounds of: 9 shoulder to overhead 18 lunge steps bar...
by get lifted | Apr 17, 2016 | wod
Warmup 1 min jumping jacks 3 min every 30 sec 10 air squats – 2 min in squat stretch -50ft lunge with lizard -go over med ball cleans Metcon -Open with 600 m run Then 5 rounds of 10 med ball cleans 7 pull-ups -then 90 double unders or 200 singles 5 rounds of 10...
by get lifted | Apr 15, 2016 | wod
Warmup 400m run empty bar 10 strict press 10 push press 10 sumo high pull 1 min dead hang -load weight to 75/55 metcon 21-18-15-12-9-6-3 push press sumo deadlift high pull with Kb or barbell -150 ft empty sled push cooldown complete 100 situps 100 hollow rocks 100...
by get lifted | Apr 10, 2016 | wod
Warm Up 400 m run 1 min dead hang 2 min squat hold last 30 sec active hold empty bar 30 sec front squat hold in active position 10 hang cleans 5 front squats go over Hang squat cleans build to workout weight 135/95 or as form allows metcon 5 rounds of 7 hang squat...
by get lifted | Apr 9, 2016 | wod
Warm Up Warmup 400 m run 50 ft lunge with lizard 50 ft walk out 1 min jumping jacks Metcon 100 lunge steps 200 double unders or 300 singles 100 lunge steps 100 strict press 45/35 100 lunge steps 50 burpees Cooldown 3x 15 ghd sit-ups 1 min plank hold 25 supermans or...
